CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: 2 Rounds, we can push this. Aim for unbroken or no more than 2 sets on the Push-Ups and Deadlifts. Consider (225/155)

COMPETE | PART 1

FOR TIME (Time)

20 Wall Facing Handstand Push-Ups

(Score is Time)
GOAL: RPE 8 | Start off with your biggest set but not to failure (think 2 reps in reserve). Then see how quickly you can finish up!

COMPETE | PART 2

ON A 15:00 RUNNING CLOCK (No Measure)

Practice Handstand Obstacle Walk*

*Set up plates like a stair case

(No Measure)
GOAL: RPE 6 | Goal is to practice some obstacle course fun. We’re think steps or ramp set up (If you have a ramp get after it). Beginner is just walk up on a plate and down, Intermediate would be two plates and down. More advanced would be steps up and off (think 3 step ups set up with 45s). Start with kicking up just before the steps. As you get more comfortable with the set up then start 10′ from the steps to include a HS Walk before the steps.